Lena Beal, MS, RD, LD, a therapeutic dietitian at Piedmont, has 10 tips to help you enjoy your favorite Thanksgiving treats without the guilt.

1. Get physical. It’s important to be active all year long, but it’s especially key to squeeze in a workout on Thanksgiving Day. Exercise will boost your metabolism and help offset some of the calories you’ll consume at the big feast.

2. Plan ahead of time what you’ll eat. Decide which Turkey Day dishes you can’t live without – grandma’s homemade stuffing, anyone? – and which aren’t worth the extra calories.

3. Eat something light and healthy for breakfast. While some people skip breakfast on Thanksgiving morning in preparation for the big meal, it’s never a good idea. Keep your hunger and metabolism in check with a light and nutritious morning meal. Try oatmeal and fruit, egg whites and sautéed veggies, or peanut butter and bananas on whole wheat toast. 

4. Choose healthy dishes whenever possible. There are plenty of healthy options you can serve at Thanksgiving, including fresh cranberry sauce, roasted vegetables (minus the creamy sauces) and fresh crudités.

5. Limit the gravy. You don’t have to drench everything in gravy for your food to be delicious – use the smallest amount possible. You’ll still get the gravy flavor, but with less fat and calories.

6. Choose white meat over dark. White meat, like turkey breast, is naturally leaner than dark meat, like turkey thighs. It’s a simple way to cut excess calories from your meal.

7. Trick your brain. Use a smaller dish, like a salad plate, to trick your mind into thinking you’re eating more food than you really are.

8. Watch what you drink. You can really curb the amount of calories you consume by limiting sweetened and alcoholic beverages. Think about it – would you rather have a slice of homemade pumpkin pie or three glasses of sweet tea?

9. Avoid an “all or nothing” approach. If you end up splurging, don’t beat yourself up. One day of indulgence isn’t going to wreck your healthy lifestyle or cause you to gain 10 pounds. Rather than feel guilty, get back on track the next day and don’t let your splurge serve as an excuse to overdo it every day until the New Year.

10. You can have it all – just not a lot of everything. You don’t have to give up the creamy casseroles or the decadent desserts on Thanksgiving. Just have a small helping of your favorite foods and savor each bite. 

Have a happy Thanksgiving!

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